8 Nutrients Needed for Dry Skin and Hair Fall

1. Why does skin become dry and hair fall out in winter?

Dry skin occurs in winter because the cold and dry air outside strips the skin of its natural oils and moisture, while heaters in homes absorb moisture from the air, further drying out the skin. Bathing with hot water also removes the skin’s natural oils, making the skin dull, rough, and cracked. Drinking less water in winter also causes the skin to become dry. Due to all these reasons, the upper layer of the skin becomes weak, which causes irritation, itching, and dryness and can worsen problems like eczema.

Hair loss also increases in winter, and this is also due to dryness. Due to dryness, hair becomes dull and lifeless. Therefore, breakage and fall begin. Dry air and bathing with hot water remove all the moisture from the scalp, which causes dryness and itching in the scalp, and as a result, the hair becomes dry, dull and lifeless and starts falling out.

How does diet affect skin moisture and hair strength in winter?

Diet plays an important role in maintaining the strength of your hair and the moisture and beauty of the skin. A balanced diet that contains all the nutrients in sufficient quantities strengthens our hair and provides moisture to the skin, collagen and radiant skin.

The food we eat plays an important role in hair growth and enhancing the glow and beauty of the skin. Certain nutrients, including fats, vitamins, proteins and minerals, are essential for strong, healthy and shiny hair and beautiful and radiant skin. Including a variety of nutrients in the diet improves the health of your hair and skin. Therefore, it is important to eat a balanced diet rich in nutrients so that your hair and skin are beautiful and shiny and your overall health is also improved. The nutrients that should be included in the diet to avoid dry skin and hair fall are as follows:

1. Omega-3 fatty acids

Fatty acids are the best solution for hair fall and dry skin. They strengthen the skin's lipid barrier, lock in moisture and hydrate the hair and skin. Being hydrated, the skin and hair become soft, smooth and more shiny. They reduce inflammation, which protects against diseases such as dryness, eczema and itching.
The human body cannot produce fatty acids naturally. It is important to include them in your diet.

Sources of omega-3 fatty acids

fatty fish like salmon, mackerel, and sardines; nuts and seeds like flax seeds, chia seeds, and walnuts; plant oils like flaxseed oil, canola oil, and soybean oil; and fortified foods.
Some vegetables like edamame, soybeans, spinach, Brussels sprouts, and seaweed contain smaller amounts. 

2. Vitamin B

Vitamins B3, B5, B7, and B12 have many benefits for the beauty of hair and skin.
Increase hair growth and prevent them from falling. Strengthen the roots. Increase moisture and blood circulation. Eliminate dandruff and acne. Prevent hair loss, and premature greying. The skin becomes young and beautiful. Reduces wrinkles. And plays an important role in improving complexion. Makes the skin elastic.
B3 reduces wrinkles and increases blood circulation.
B5 supports red blood cells.
B7 strengthens hair and nails.
B12 protects the hair follicle. And delivers oxygen-rich blood to different parts of the body.

Sources of Vitamin B

Beef, pork, chicken, turkey, liver, and organ meats. Fish like salmon, tuna, mussels, and shellfish. Milk, cheese, yoghurt, eggs. 
Leafy greens like spinach, kale, and collard greens. Beans, lentils, peas, chickpeas, soybeans. Peanuts, sunflower seeds, flax seeds, almonds. Oats, brown rice, whole-grain bread. Bananas, oranges, avocados, and watermelons. Mushrooms, potatoes, carrots, asparagus, broccoli, and tomatoes. 

3. Vitamin C

Vitamin C increases collagen, improves complexion, and eliminates dark spots and hyperpigmentation. Vitamin C makes the skin elastic. Protects the skin from UV rays and pollution. Its ability to reduce inflammation protects against itching, eczema and other skin diseases. Vitamin C heals wounds by repairing damaged tissues. Eliminates wrinkles.
Strengthens hair follicles and prevents hair loss. Fights free radicals and produces keratin. Which makes hair strong, shiny and healthy. Protects hair from dryness.

Sources of Vitamin C

Citrus fruits (oranges, grapefruits, lemons, and tangerines). Strawberries, raspberries, blueberries, cranberries, blackberries, and blackcurrants. Kiwi, papaya, mango, pineapple, guava, cantaloupe. Tomatoes, watermelon, melon. Red, green, and yellow bell peppers are exceptionally high in vitamin C. Broccoli, Brussels sprouts, cauliflower, kale, cabbage.
Leafy greens (spinach, mustard spinach, turnip greens). White and sweet potatoes.
Parsley, garlic, winter squash. 

4. Vitamin A

Vitamin A is very important for skin hydration and hair health, which eliminates dryness and prevents hair loss. It provides moisture to the skin and scalp. It promotes cell division and cell repair. Which makes hair thick and strong. Reduces oxidative stress, which is essential for both hair and skin. Its deficiency causes dry skin and hair loss. Excess vitamin A also causes dry skin and hair loss. Therefore, it should be used in moderation.

Sources of Vitamin A

Liver (beef, chicken) is exceptionally rich.
Oily fish like salmon, sardines, trout, and cod liver oil. Milk, cheese, butter, and  yoghurt. Egg yolks. Sweet potatoes, carrots, pumpkin, winter squash, cantaloupe, mangoes, apricots, and papaya. Spinach, kale, broccoli, chard, and amaranth. Red bell peppers, tomatoes, and yellow maize. 

5. Vitamin E

Vitamin E moisturises dry skin from within and makes it soft. Reduces the effects of ageing. Its antioxidants improve scalp health, moisturise and prevent its roughness and loss. Reduces inflammation and stimulates blood flow. Makes hair strong and shiny.

Sources Vitamin E

Sunflower seeds, almonds, hazelnuts, peanuts, pine nuts, and sunflower seed butter.
Wheat germ oil, sunflower oil, safflower oil, soybean oil, olive oil, and canola oil. Spinach, Swiss chard, beet greens, broccoli, red bell peppers, asparagus, and butternut squash.
Avocado, mangoes, kiwi, tomatoes. whole grains, fatty fish (trout, herring), egg yolks, and some dairy/meat products. 

6. Vitamin D

Deficiency of Vitamin D causes dry skin and hair loss. Iron also strengthens hair follicles. Prevents skin diseases like dandruff and eczema.

Sources of Vitamin D

Salmon, mackerel, sardines, trout, herring, and tuna. Fish liver oil, especially cod liver oil, which is very rich in vitamin D.
Cheese contains some vitamin D. 
Cow's milk, soy milk, almond milk, and yoghurts are often fortified.
Your body produces vitamin D when skin is exposed to sunlight, particularly in warmer months. Certain types of mushrooms, especially those exposed to UV light, can provide vitamin D.
Vitamin D supplements are a reliable way to get this nutrient, especially when sun exposure and diet aren't enough. 

7. Iron

Skin and hair get oxygen from iron. Iron also produces collagen. Prevents hair loss by strengthening the follicles. Iron strengthens nails, reduces hair fall and improves complexion. Makes hair thick, shiny and strong. Iron is very important for the production of collagen. Collagen gives moisture and elasticity to the skin and reduces wrinkles. Iron provides oxygen to the skin, which removes yellowness. Iron reduces circles around the eyes. Heals wounds on the skin quickly.

Sources of iron

Meats like beef, lamb, pork, turkey, chicken, liver, and organ meats. Oysters, clams, mussels, sardines, tuna, salmon, shrimp, scallops. Egg yolks. Lentils, chickpeas, beans (kidney, black, lima), peas, soybeans, and tofu. Spinach, kale, Swiss chard, beet greens, broccoli, sweet potatoes, and dark leafy greens. Fortified cereals, oats, quinoa, whole wheat bread, wholemeal pasta, and enriched grains. Pumpkin seeds, sesame seeds, cashews, almonds. Dried fruits (raisins, apricots, prunes). Dark chocolate. 
Eat iron-rich plants with foods high in vitamin C (citrus, peppers, tomatoes) to increase non-heme iron absorption.
Avoid tea and coffee to help your body absorb iron properly.

8. Zinc

Zinc is an important nutrient for skin and hair health. It reduces acne and inflammation. It also produces keratin for strong and shiny hair. Zinc also helps control dandruff, repair hair, protect against sun damage and oil balance. Helps reverse the effects of ageing by aiding in collagen production. Strengthens hair and prevents hair loss. Heals cuts and wounds on the skin.

Sources of zinc

Oysters are exceptionally high; crab, lobster, mussels, and shrimp are also great sources. Beef, pork, lamb, and poultry (especially dark meat) are excellent sources.
Eggs contain zinc and are easily absorbed. Milk, cheese, and yoghurt. 
Seeds (pumpkin, hemp, chia, sesame, and flax seeds). Nuts (cashews, almonds, peanuts, and pine nuts). Lentils, chickpeas, beans (kidney, soy), and peas. Oats, quinoa, and whole wheat. Mushrooms, spinach, and sweetcorn. Dark chocolate.
Pair with vitamin C for better absorption. 

Dry skin and hair fall not only need cosmetic treatment but you also need a balanced diet. By making all these nutrients a part of your daily diet, you will not only be healthy, but your hair will be strong, shiny, and your skin will retain its natural moisture, making you look young and beautiful.